This Minty Spring Pea Dip is a fun twist on classic hummus that you must try if you love traditional hummus.
If you’re looking for a quick, easy, delicious, and light dip for the weekend, this is a great addition to your spring menu.
Peas, like many fruits and vegetables, thrive in the spring.
We always make it a point to plant as many herbs as possible throughout the year and enjoy being inspired by what we harvest. This fun recipe came about from that philosophy. We have a mini garden with fresh mint and tasty spring peas in the backyard – what more could you want!
This Minty Spring Pea Dip came about because we had way too much mint than we could use! Plus, hummus can sometimes get a bit boring, so why not add a protein-rich pea dip to the mix?
Use the Foundational Five System to create a healthy snack with this Minty Spring Pea Dip
A Foundational Five Nourish Meal is any meal that includes all five elements of our Foundational Five System: non-starchy carbohydrates, starchy carbohydrates, healthy fats, protein, and the flavor factor.
The Foundational Five support nourishing your physical body so that you can learn what to eat. This is the first step in mindful eating. The rest is knowing how to eat and enjoying your food positively.
For snacks, we always recommend combining at least two of the elements without the flavor factor. This way, you get a balanced snack that will keep you satisfied until the next meal and won’t spike your blood sugar levels.
Here are the foundational five elements in this Minty Spring Pea Dip:
1 • Non-Starchy Carbohydrates
- Tomato
- Cucumber
- Green bell pepper
- Other non-starchy vegetables for dipping
2 • Starchy or Sugary Carbohydrates
3 • Healthy Fats
4 • Protein
5 • Flavor Factor
- Mint
- Shallots
- Sage
- Lemon
- Salt
- Pepper
Peas
Just 1 cup of peas contains about 4 grams of fiber, which is pretty good for a side dish, and overall, it’s about 8% of your daily fiber needs (based on 35g/day, which is „standard“ – some need more, some need less).
Peas are packed with Vitamin K, B vitamins, minerals, and plant-based protein – so much high-quality protein that manufacturers of plant protein powders have started incorporating peas into their powder blends in recent times.
Just 1 cup of peas yields 8g of protein, which is a lot for a vegetable!
Mint
Studies have also shown that mint can help alleviate digestive issues like indigestion, bloating, flatulence, and diarrhea. Mint contains a variety of antioxidants and phytonutrients that can help reduce oxidative stress and inflammation.
Fresh or Frozen?
Fresh peas may have slightly more nutrients and a sweeter taste, but frozen peas are super convenient and affordable. The additional ingredients you need for this recipe are herbs, lemon, and a few things you likely already have in your kitchen.
When buying frozen peas or other fruits or vegetables, always make sure the only ingredient listed is the whole food. For example, get the bag of frozen peas that only list peas as an ingredient. You don’t need anything else!
Pea Dip is great for on-the-go
This Minty Spring Pea Dip is actually much more versatile than you might think. It can be stored wonderfully in the fridge and taken on the go for a quick snack with some veggies or gluten-free crackers, or served hot as a side for lunch or dinner.
Another way to enjoy this Minty Spring Pea Dip is to spread it on a sandwich for a bright lemon and mint flavor, or add dollops to pasta or grains of your choice and mix with some extra virgin olive oil. The pea hummus transforms into a delicious sauce that can coat the pasta or grains of your choice.
However you choose to enjoy this recipe, we know you’ll love it just as much as we do!